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Proper nutrition will help 40-year-old men look and feel their best. Keep your weight in check and ensure you are getting the proper nutrients by following the government's nutrition recommendations for your age group. The Dietary Guidelines for Americans 2010 suggest 40-year-old men need about 2,400 calories per day if they are sedentary, 2,600 calories if they’re moderately active and about 2,800 calories a day if they are active on a regular basis. Overweight men seeking to shed pounds should aim for a reduced-calorie diet of about 1,200 to 1,600 calories per day, according to the National Heart, Lung and Blood Institute. Men who eat plenty of protein are at less risk of the lean muscle mass loss associated with aging, according to a 2008 study published in the “American Journal of Clinical Nutrition.” The recommended dietary allowance, or RDA, for protein is 56 grams per day for 40-year-old men, which is a minimum protein requirement. A study published in a 2011 edition of the “Journal of the International Society of Sports Nutrition” reports that men who exercise regularly need 1.4 to 2.0 grams of protein per kilogram of body weight, or about 0.64 to 0.91 gram of protein per pound of body weight each day, which is about 106 to 150 grams of protein daily for a 165-pound man. Carbs are a 40-year-old man’s main source of energy, and should make up 45 to 65 percent of his daily calorie needs, according to the Institute of Medicine. Choosing healthy, unsaturated fats over saturated fats can help reduce cholesterol levels and your risk for heart disease. Choosing a variety of whole grains, healthy protein foods, fruits, vegetables, low-fat dairy foods, legumes and healthy fats will help 40-year-old men meet their daily vitamin and mineral needs. Key nutrients to focus on include vitamin B-6, vitamin D and vitamin C, according to the Centers for Disease Control and Prevention.
She moved from the refrigerator to the couch, from the couch to the bedroom. Exercise was something other people did and even walking around the block required more motivation than she could muster. And somewhere along the way, she picked up 40 pounds of extra weight - something the Maryland woman blames on a medication she took. Part of what is so inspiring about listening to her story and reading about her journey on her blog, Lemons Life Love.com , is that she doesn't sugarcoat the struggle. Nothing ever stuck, except the weight she gained. Each time she tried and failed, the failure etched deeper in her psyche, making it harder to motivate herself the next time. She looked and didn't like what she saw. It wasn't the doctor telling her she had high blood pressure and high cholesterol. It wasn't the suggestion that she should go on medications for these problems. She began to educate herself about nutrition, and with that, pushed away the processed foods in favor of more fruits and vegetables. In 2008, she began walking around her neighborhood and for reasons she still doesn't quite fathom, actually liked it. She joined the Couch to 5k program - and while she did it, she found it difficult. "I did it at my own pace and never got to the 5k." Still she credits the program as worthwhile and something that got her started. Her goal weight was set by her doctor, but when she went in to see him after reaching it, he seemed surprised and asked her how she did it. "Uh, by diet and exercise," she said.
Anne Tourney specializes in health and nutrition topics. Although you may feel as active and energetic as ever, the dietary choices you make can have an increasingly significant effect on your risk of chronic disease. Managing your weight, watching your cholesterol levels and protecting the health of your heart and bones take on more importance at this phase in your life. To protect your cardiovascular health, the AHA recommends that you eat at last two servings of fish each week, especially fatty fish such as salmon or herring. These fish are rich in omega-3 fatty acids that help regulate your heart rate and lower triglycerides, according to the AHA. Tofu, walnuts, canola oil and flaxseed oil contain alpha-linolenic acid, an omega-3 fatty acid that may also protect you against heart disease. Eating high-fiber foods, including whole-wheat bread, raw vegetables and fruits, dried beans and seeds, may promote heart health by helping you keep your cholesterol within a healthy range. If you’re not getting enough dietary calcium, you may be at risk for osteoporosis, a degenerative bone disorder that leaves your bones porous and frail. Although you may have 10 or more years to go until you reach menopause, the hormonal changes and symptoms of perimenopause may begin in your 40s. The essential fatty acids found in fish and flaxseed oil may protect your health through the hormonal changes of perimenopause, Help Guide reports.
Healthy diet plan for people over 70 years age. Salmons and sardines are healthy food options. A diet plan for 70-year-olds is significantly different from adults and middle-aged individuals. Therefore, healthy diet plan and regular physical activity is the only choice they have to combat diseases and old-age health problems. Fibre-rich food options are excellent for gastrointestinal tract changes and constipation problems that are common concerns in the old-age. Cooked or baked vegetables, fresh fruit and cereals are fibre-rich options for 70-year olds. Vegetables: Carrots, sweet potato, tomatoes, spinach, brocolli, cabbage, onions and avocados are the healthy vegetables to be included in the diet plan of a 70-year old. Pulses and Grains: Lentils, chick peas, brown rice and whole wheat products should also be incorporated in a diet plan for 70-year olds. Nuts and Seeds: Walnuts, cashews, almonds, sunflower seeds, flax seeds and pumpkin seeds are healthy food options for old-age people. Fish: Salmon, mackerel, sardines, herring, tuna and trout are healthy food options for old age.
Then, out of the blue, you hit the Big Four-O. Studies show that your body doesn't register a feeling of fullness from the calories you drink. And your hips will thank you. Do you remember when the only person you had to feed was yourself? And more often than not, those meals are composed of what you know the kids will eat. Instead, season generously with the recipe's spices and invest in an oil sprayer so you can make a little bit of fat go an extra-long way. It's no longer advisable to guesstimate your weight by the way your favorite jeans fit (or don't fit). Headlines that scream, "Stop Being a Slave to Your Scale!" are missing the point: Post-40 weight gain sneaks up on you. If the plane symbolizes your body, then its instrument panel is your scale - it provides you with important data. It helps to remember that working out gives you the sanity, strength, and good health to keep the rest of your world running smoothly. And the better you feel, the easier it will be to deal with life's headaches - like demanding bosses, moody teenagers, and your husband's addiction to Monday Night Footbal. The sooner you catch it, the less damage done. Remember, you are the captain of your plane.
If you are not very active, your body will function properly on around 1,700 calories each day. If you enjoy a very active lifestyle, you will probably need 2,000 to 2,300 calories to maintain your current body weight and stay healthy. Healthy Eating Tip #2 – Make sure you are getting enough calcium. Vitamin D strengthens your bones and immune system, and you want to aim for about 1,200 mg per day. Healthy Eating Tip #7 – Make sure you are eating enough soluble fiber. A healthy digestive system can ward off most of the diseases and health problems you encounter as you age. Healthy Eating Tip #9 – Make sure you are getting all the vitamins you need. Bonus Over 50 Healthy Eating Tip – Get the proper amount of rest for your age. That means your body can use the carbohydrates, minerals, nutrients, fat and protein that you eat in a healthy manner. By drinking the right amount of water each day, your organs will be able to function properly and it will also help you losing weight at 50. When you are dehydrated, your hair may begin to look dull and your skin may start to look a lot older. Eating healthy once you surpass the 50 year milestone may be difficult. Make sure you are getting enough calcium (especially women) in your diet, avoid refined sugar, salt and white flour, and eat protein at every breakfast.
As the gang at Healthy Midlife entered the over 40 years we noticed that our tried and true diet plans weren’t working as well. By just eating the right foods and cutting a few hundred calories a day from our diet, we can increase our chance to live a longer and more enjoyable life. Calories for Women over 40 (between 31 and 50) Sedentary activity level: 1,800 calories per day. Moderately activity level: 2,000 calories per day. Sedentary activity level: 1,600 calories per day. Moderately activity level: 1,800 calories per day. Calories for Men over 40 (between 31 and 50) Sedentary activity level: 2,200 calories per day. Moderately activity level: 2,400 – 2,600 calories per day. Sedentary activity level: 2,000 calories per day. Moderately activity level: 2,200 – 2,400 calories per day.
But 40 is the time to evaluate your wellbeing, and to plan for the long-run. At age 40, vision can start to worsen, so have your eyes checked out, Fryhofer said. If you don't have reading glasses and you can't read the fine print, you might miss some important information," Fryhofer said. For example, people with higher blood pressure are at higher risk of heart disease, stroke and kidney failure, Zoghbi said. "Once you hit 40, when things go wrong, you have to think of the C-word and that's cancer, cause you're no longer a kid," Fryhofer said. The same goes with heart disease: a calcium test can help determine whether your arteries are starting to harden, and if you need major lifestyle changes or medications. "If we can maintain our muscle mass and maintain our strength, then as we get older, we can continue to do the things we enjoy doing," Mangieri said. But you should also make sure to get adequate fiber and fluids , Mangieri said. For cardiovascular events, "we know that the risk increases with age, and you can't get younger. Quitting "is not easy, but believe me, it will decrease the incidence of everything bad that you can think of, from heart attacks [to] heart disease, stroke, kidney failure as well as lung cancer and lung disease," he said.
When combined with the joint pains and other discomforts that often accompany aging, this can lead to a less active lifestyle and contribute to increased fat storage and weight gain. Through regular exercise, watching their diets and making other lifestyle changes, men 60 or older can combat the weight gain and muscle loss that often accompanies aging. By the time a man reaches his 60th birthday he can lose as much as 10 pounds of muscle or more, and will continue losing between 0.5 and 2 percent of his muscle mass per year. The loss of this muscle mass and the decrease in testosterone production slows the metabolism, reducing the rate at which the body burns calories and making it harder for you to lose weight. Since calories are burned more slowly, more fat is stored in the body, which can lead to health problems such as diabetes and cardiovascular disease. Strength training works the muscles of the arms, legs and body core to increase muscular strength and counteract the loss of muscle mass that naturally occurs with aging. Aerobic exercises that strengthen the cardiovascular system offer multiple benefits to men 60 and older. According to Mayo Clinic, even weight loss as small as 5 percent or 10 percent of body fat in overweight individuals may reduce the risk of developing diabetes, cardiovascular disease and some types of cancer. General lifestyle changes can have a positive effect on weight loss and muscle development as well. Stress hormones can lead to weight gain and overeating, so try to reduce stress in your life. Other lifestyle changes such as quitting smoking, walking or riding a bike instead of driving to the store, and eating breakfast every day if you have been skipping it can help your weight loss plans succeed, and will help you keep off the pounds that you lose. He will perform tests to determine your body mass index and fitness, and will work with you to develop weight loss and muscle development goals.
What is the best diet for 40 year old men? Would you like to make it the primary and merge this question into it? The oldest known (and verified) dog was 'Max' who had lived 29 years, 282 days when he died on May 18, 2013. If that is the case (because I have been there myself) you are better off saving your money and eliminating all stimulants from your diet for a period of about 4-6 weeks. Winfrey and her audience were entranced, but little did the crowd know, this performance was about to turn into a duet. It would have been incredible to be in the audience that day, but lucky for us we have the next best thing—footage of the performance, allowing us to listen to this duo over and over again! His adoptive parents were loving and supportive, and they were also very open about the fact that they had adopted him as a baby. After learning his birth parents' names and original address, Watts did some research and found out that the couple was still alive and lived in the same house that they did when he was born in Greenfield, Ohio. I will tell you that when I was in a jewelry store in London the owner admired my 1950's vintage Rolex and offered to swap me for any Rolex in his display case (except the President model). What is the best diet for a fourteen year old?
Get the Most Nutrition Out of Your Calories. You will enjoy many different foods while getting essential nutrients that help you get the most nutrition out of your calories. Many older adults don't eat enough foods that contain calcium, potassium, fiber, magnesium, and vitamins A, C, D, and E. Calcium and vitamin D are found in fat-free and low-fat milk. At the same time, many older adults eat too many foods high in calories, saturated and trans fats, cholesterol, added sugars, and salt. So, look for foods that are packed with vitamins, minerals, fiber, and other nutrients, but lower in calories. Eat a variety of nutrient-packed foods and beverages within and among the basic food groups, while limiting foods with saturated fat, trans fats, cholesterol, added sugars, and salt, as well as alcohol. Use this tool to make smart food choices and find out how much you are actually eating. Look at the serving size and how many servings you are eating. If you are eating two servings, you are eating double the calories and the nutrients listed in the Nutrition Facts label for one serving of the food. For many nutrients, the Nutrition Facts label provides a % DV. You can get a big nutritional "bang for the bite" by making smart food choices. The comparisons in the Smart Food Choices chart are just some examples of how you can get more from your calories. As an older adult, you may have increased needs for particular nutrients and should select food sources of these nutrients more often.
The American Heart Association (AHA) recommends that you keep your total fat intake between 25 and 35 percent of your total calories. You can begin to cut your intake of fat and cholesterol at the supermarket. Soft drinks and other sugary beverages are the No. Nutrition is particularly important during pregnancy to ensure your health and the health of the baby. Cut back on the amount of meat you eat at meals and replace it with vegetables, fruits and grains. Are you getting the recommended daily amounts of fruits and vegetables? Read the labels and compare what you eat to what you need. Given the possibility of nutrient deficiencies in the elderly, talk to your health care professional about the possibility of supplementing your diet with calcium, vitamin D and vitamin B 12. Compare your diet to that suggested by the food pyramid and compare your nutrient intake to the suggested daily levels. Many say that if you are healthy and eat a well-balanced diet, you don't need any. If you are considerably over your ideal weight, you and your health care professional may consider a weight-loss program. The amount of food you should consume depends on your sex, age and level of activity. Women of childbearing age should also take care to meet the daily requirements for calcium, fiber, iron, protein and vitamin D.
Body Fat for Adult Males. A healthy body fat percentage for an 18-year-old male falls between 10 and 19 percent, while a 19-year-old male should be between 9 and 19 percent. Adult males 40 to 59 years should strive for 11 to 21 percent body fat and those 60 and over want to have between 13 and 24 percent body fat. Body Fat for Adult Females. A healthy body fat percentage for an 18-year-old girl is between 17 and 30 percent, while a 19-year-old should fall between 19 and 31 percent. Adult females 20 to 39 years should strive for a body fat percentage between 21 and 32 percent. Body Fat for Boys. A healthy body fat percentage for 5- and 6-year-old boys is between 12 and 18 and 12 and 19 percent, respectively. The low end of a healthy body fat for a 7- to 11-year-old is 13 percent, while the high end is 19 for a 7-year-old, 20 for an 8-year-old, 21 for a 9-year-old and 22 for a 10- or 11-year-old. Body Fat for Girls. The low end of a healthy body fat range for 7- and 8-year-old girls is 15 percent, while the high end is 24 and 25 percent, respectively.
The 8 foods everyone over 40 should eat: Diet essentials for the 40-plus club. THE EVIDENCE: Researchers conclude that eating just 3g of oats daily is enough to reduce total cholesterol by five to ten per cent. It is estimated that the risk of developing heart disease drops by two per cent for every one per cent reduction in total cholesterol. They noted that the rate at which uric acid was excreted increased by 60 per cent. THE EVIDENCE: A study revealed that 20 adults eating 60g of almonds daily for four weeks showed a nine per cent reduction in blood-sugar, suggesting almonds could offer protection against cardiovascular disease and diabetes. Omega 3 fats in these fish can help lower heart rate and blood pressure, and reduce the risk of irregular heartbeat (arrhythmia). THE EVIDENCE: The best sources of omega 3 fats are salmon, mackerel, tuna, sardines and herring. After 12 weeks it was noted that high-density lipoprotein (HDL), the good type of cholesterol, had increased by 3.7 per cent while total cholesterol had reduced by 5.5 per cent. Soy can influence hormone levels and over-consumption is not recommended for pre-menopausal women without the advice of an endocrinologist. Full-fat milk can help combat the reduction in muscle mass associated with getting older, especially after the age of 50. THE EVIDENCE: A 2006 study found that drinking full-fat milk after exercise helped ensure that muscle mass was enhanced. The daily recommended intake of calcium is about 1,000mg for men and 1,200mg for women. HOW TO EAT: Cut the fat content by removing the skin (breast is 17 per cent fat with skin on, and about two per cent without). The leg, even with the skin off, contains six per cent fat.
So, if you've been making healthy lifestyle choices, keep it up in your 40s, and if you haven't, now's the time to start! Genetic factors can play an important role in your risk for certain health problems. Common Health Concerns in Your 40s. Here are some health concerns that you may find yourself faced with in your 40s: While you can't do anything about the number of birthdays you've celebrated, you can take steps to reduce your risk for health problems caused by wear and tear and overuse. This measurement compares your waist size to your hip size and is used to help evaluate your risk for weight-related health problems. Anxiety and depressionIt's important to take care of your mental health in your 40s. Additional Health Concerns in Your 40s. Sexual and reproductive health is an important part of overall health in your 40s. Health Care Recommendations in Your 40s. Recommendations for medical exams, screening procedures and routine tests in your 40s vary depending on your family history, your overall health and your personal risk factors. According to the National Institutes of Health (NIH), the goals of routine health care in your 40s are to develop and maintain the doctor-patient relationship, encourage a healthy lifestyle, screen for disease, assess risk for medical problems and update immunizations. Blood pressure screeningEvery 2 years or as recommended; more often if you have hypertension or other conditions like diabetes, heart disease or kidney disease; ask your health care provider about the benefits and risks of aspirin therapy to reduce heart attack and stroke risk.
At a high level, the basic elements of a healthy diet include the right amount of protein, fat, carbohydrates, vitamins, minerals and water. The best animal protein choices are fish and poultry; however, for those partial to red meat, you should stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet. Limit saturated and avoid trans fats altogether as they both can raise cholesterol levels, clog arteries, and increase the risk for heart disease. Like good and bad fats, there are good and bad carbohydrates – at least ones that are better or worse for you (i.e. Vitamins A, B, C, D E, and K) and minerals (i.e. Calcium, potassium and iron) are vital to the proper function of the body. Vitamins and minerals must come from the diet since the body doesn’t make them. Fat-soluble: Fat-soluble vitamins (vitamins A, D, E and K) are easily stored by the body. Water-soluble: Water-soluble vitamins (C and all B vitamins) on the other hand, are not stored for long in the body, so we must consume them daily. Transportation of oxygen and nutrients through the blood. Giving the cells their shape and stability. Reduce the sugar load on your body, and bacteria will have harder time infecting it.
If you've spent your 20s and 30s neglecting your health, you might want to rethink that strategy when you hit age 40. Harry Lodge told "Woman's Day" that this is when men start to see a significant increase in weight gain, as well as diseases such such diabetes and high blood pressure. With a little bit of foresight and some smart choices, however, a 40-year-old man can make his diet a priority for better health for years to come. When you were younger, a diet of hot dogs, pizza and beer might not have done much to your physique, but your metabolism decreases when you get older, according to the University of Texas. The spare tire that's inflating around your midsection might indicate metabolic syndrome, a group of factors that increase the risk of heart disease, diabetes and stroke, so you want to keep your waist size below 40 inches. Start by keeping your calorie consumption in check; according to "Dietary Guidelines for Americans, 2010," a 40-year-old man should eat between 2,200 and 3,000 calories a day, depending on how active he is. It's time to make the switch to healthier food and skip the processed foods that are high in fat, calories and added sugar. "Men's Fitness" names turkey breast, quinoa, eggs, beef and salmon as some of the protein "super foods" that should be in every man's diet. The remainder of your calories should come from healthy fat sources such as olive oil and nuts. Your 40s are a time of a stressful career and a busy family life, and a cocktail or two might seem like a good way to unwind. Jahangir Rahman tells "Woman's Day" that men in their 40s should be careful because not only can alcohol make you more impatient and irritable, but heavy drinking can also lead to problems such as liver and heart disease - not to mention the unnecessary calories it provides.
Dietary Recommendations for Healthy Children. The American Heart Association has dietary recommendations for infants, children and adolescents to promote cardiovascular health: Breast-feeding is ideal nutrition and sufficient to support optimal growth and development for about the first 4–6 months after birth. Don't overfeed infants and young children — they can usually self-regulate the amount of calories they need each day. Keep total fat intake between 30 to 35 percent of calories for children 2 to 3 years of age and between 25 to 35 percent of calories for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils. Eat only enough calories to maintain a healthy weight for your height and build. Recommended grain intake ranges from 2 oz./day for a one-year-old to 7 oz./day for a 14–18-year-old boy. Children’s recommended fruit intake ranges from 1 cup/day, between ages 1 and 3, to 2 cups for a 14–18-year-old boy. Recommended vegetable intake ranges from ¾ cup a day at age one to 3 cups for a 14–18-year-old boy. Estimated calories needed by children range from 900/day for a 1-year-old to 1,800 for a 14–18-year-old girl and 2,200 for a 14–18-year-old boy. It provides enough total energy and meets or exceeds the recommended daily allowances for all nutrients for children and adolescents, including iron and calcium. Dietary Recommendations for Children Ages 1 to 3.
Wheat proteins such as bread and rice (1 slice wholemeal bread has about 3g protein) The risks of too little protein. Good protein sources. Seafood is one of the best sources of protein because it is usually low in fat. Stick to the white meat of poultry for excellent, lean protein. Eggs are one of the least expensive forms of protein. Twenty-five grams of soya protein daily can help lower cholesterol and reduce the risk of heart disease . Combine soya protein foods like tofu with a healthy low fat diet . Protein on the go. Check the label to be sure the product contains at least 6g of protein, and is low in sugar and fat.
The Best Diets for Men. The National Institutes of Health and university medical centers around the nation have spent many years and millions of dollars to test the Atkins diet versus the South Beach, the American Heart Association diet versus the Zone . To almost everyone’s surprise, low-carb/high- protein diets - Atkin’s is the model - have proved much safer and more effective than expected. "Body weight and body fat go down, triglycerides and LDL cholesterol drop, while at the same time good cholesterol levels remain up. The best news for dieters is that high-protein/low-carb dieters also shed pounds faster, on average, than low-fat dieters. In the latest of a string of studies that have pitted one popular diet against another, researchers at Stanford put the Atkins, Zone, Ornish, and LEARN diet to the test. After 12 months, volunteers on the Atkins diet had lost more weight - twice as much - as people on any of the other diets.
How do I lose fat after 40 years old? How do I Lose Fat after 40? As we age, it can be more difficult to lose fat, and keep it off those extra pounds. How to lose belly fat after 40 and keep it off – 5 Simple, Weight-Loss Tips. How to Lose Fat after 40 What is a simple, long-term weight loss solution for diet after 40 years old? 5 Simple weight-loss tips to lose fat after 40 that You can implement RIGHT NOW to trigger Your bodies natural calorie burning 'fat furnace'. Eating breakfast kicks off the metabolic process and gives you more energy through the day – a scientific fact 2.) Eat smaller meals. Get plenty of sleep for less body fat & more energy through the day. Eating a very small snack can get your fat furnace burning before sleep, but avoid heavy meals. (Too many to name here, visit our website below for a free presentation) More FREE 'Unusual' Tips to Lose Stomach Fat and Get Flat Abs without Exercise, Diet Pills, 'ab belts' or gadgets Click Here.
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A healthy diet requires that you avoid excessive sugar, keep your weight within normal range, consume adequate amounts of fiber and eat no more than 1,500 mg of sodium each day. Avoid eating whole eggs daily for breakfast if your doctor has told you to limit your cholesterol intake. Eat egg whites or zero cholesterol egg substitutes if you enjoy cooked eggs for breakfast. Fiber-rich foods may help you lose weight, and keep your cholesterol levels under control, according to the Harvard Medical School. If you are a female over 40, walking can help you keep your bone density from falling as you age.
Make smart food choices—find a healthy eating plan that's right for you, read nutrition labels, and make sure your food is safe to eat. Eating a variety of foods from each food group in either plan will help you get the nutrients you need. If you eat too many foods containing So FAS, you will not have enough calories for the nutritious foods you should be eating. DASH is a lot like the Food Patterns, but following this plan can help you lower your blood pressure. Try to choose foods that have a lot of the nutrients you need, but not many calories. Some have more of the nutrients you might need than others do. How does the food on your plate compare to how much you should be eating? Here are some ways to see how the food on your plate measures up to how much you should be eating: Maybe some of the foods you used to eat no longer agree with you. That includes all the sodium in your food and drink, not just the salt you add. Here’s a tip: Spices, herbs, and lemon juice can add flavor to your food, so you won’t miss the salt. Fat in your diet comes from two places—the fat already in food and the fat added when you cook. If your budget is limited, it might take some planning to be able to pay for the foods you should eat. First, buy only the foods you need.
A Diet for Men. The good news is that a healthy diet for men can be relatively easy. Dieting for Men. The Best Diet for Men. The best diet strategy for men is the non-diet strategy. Glynn decided to lose weight for his health and confidence. Read how his passion for health and fitness spurred him on to lose over 3 stone in weight. Overweight and diabetic, Julian needed to lose weight for his health.
Not all the nutrients and other substances in foods that contribute to good health have been identified, so eating a wide assortment of foods helps ensure that you get all of the disease-fighting potential that foods offer. Sure, you can eat all the broccoli and spinach you want, but for higher-calorie foods, portion control is the key. Aim for 2½ cups of vegetables and 2 cups of fruit a day, for a 2,000-calorie diet. The nutrients, fiber and other compounds in these foods may help protect against certain types of cancer and other diseases. Whole grains retain the bran and germ and thus all (or nearly all) of the nutrients and fiber of the grain. The refined carbohydrates in white bread, regular pasta and most snack foods have little or no dietary fiber and have been stripped of many nutrients. Also, limit foods with added sugar, such as soda and candy. It’s also a good idea to replace saturated fats with “good” fats, found in nuts, fish and vegetable oils, not with refined carbohydrates such as white bread and snack foods. The best way for most people to lower their blood cholesterol is to reduce saturated fats (as in meats) and trans fats (from partially hydrogenated oils in processed foods). Get calcium from low-fat or nonfat dairy products and fortified foods such as some orange juices and soy drinks. Soft drinks are a major source of sugar and calories for many Americans, especially children.
It's great that you are concerned about his health, but if you start criticizing him, or nagging him about his weight, he is going to TURN ON YOU and you will GET HURT because of it. YOU NEED TO BUTT OUT on this subject and LEAVE HIM ALONE ! Usually, what happens in such cases is that the more you try to force or nag the person into changing, the more determined they become to resist you and the more they will engage in whatever the destructive behavior is. In your case, if you try to suggest diets, or nag your dad into changing his eating habits, he will tune you out and keep doing it, because he is still in denial about what is going on. About the only real way I know of that you can help your dad is to lead by example yourself. The point is to allow your dad to see you doing these things, and perhaps, if he does, he will get motivated to try them himself. You can also invite him to go with you when you take walks- and use the time to talk about whatever else is going on in your life. Put the focus on yourself, rather than on him, and you will get far better results. You can't force him to change- the only thing you can do is change yourself, and hope that he will see and be inspired by your example. You can also involve your brothers or sisters, if you have them, and your mom. Ask them to join you in eating healthy and exercising, and see what effect this has on your dad- my thinking is he won't like being the only one who isn't participating in your family's fitness program. Your mom can also help in the sense that she can ask your dad to exercise with her and keep her company- which will not only help your dad lose weight, it will be good for your parents' marriage as well. I hope that the tips I have given you will help you with this. Good luck, and remember that just nagging your dad about his problem, or criticizing him, will get you nowhere quick. But, you can't just turn a switch and make that happen.
Age and life tend to conspire against. As you age, your metabolism tends to decelerate by about 5% for every decade of life past age 40, so that if your resting metabolic rate is, say, 1,200 calories per day at age 40, it will be around 1,140 at age 50. "At age 40 to maintain your weight , that is to not gain weight, you're going to have to eat 100 calories less a day, and that has nothing to do with anything other than the natural course of aging. That means your resting metabolic rate ," Madelyn Fernstrom, Ph D, director of the University of Pittsburgh Medical Center Weight Management Center and associate director of the UPMC Nutrition Center in Pittsburgh, tells Web MD. But metabolism is really only a small part of the story. Age and life tend to conspire against us in the battle to lose weight over 40, Fernstrom says. We're testing this new feature and we'd like your feedback.
Men need to consume enough calories to maintain a healthy body weight and optimize their energy level. The amount of calories an average adult male needs depends on his size and activity level (Page 1), but generally ranges from 2,000 to 3,000 calories per day (See Reference 1 Page 14). Active men ages 19 and older need an average of 2,400 to 3,000 calories per day to maintain a healthy body weight, according to the USDA (See Reference 1 Page 14). Active older men require fewer calories than younger men who lead the same type of active lifestyle. Male athletes who engage in vigorous physical activity, especially endurance sports, more than the average active man can require more than 3,000 calories per day. The Dietary Guidelines for Americans 2010 estimates that the average moderately active man needs 2,200 to 2,800 calories each day to maintain a healthy body weight (Page 14). Average sedentary men need 2,000 to 2,600 calories per day, according to the USDA (See Reference 1 Page 14). More specifically, sedentary men ages 19 to 30 need 2,400 to 2,600 calories; 31- to 50-year-old men require 2,200 to 2,400 calories; and sedentary men over the age of 50 need 2,000 to 2,200 calories each day to maintain a healthy body weight. According to the University of Washington, men need 18 calories per pound of body weight if they exercise strenuously regularly; 15 calories per pound if they are moderately active; 13 calories if they are over age 55 or have a low activity level; and 10 calories for each pound of body weight per day if they are sedentary or obese. Department of Health and Human Services, consuming 1,200 to 1,600 calories per day can help overweight and obese men move toward a healthier body weight (Page 5).